Salad formula
I’m a huge fan of salads, and eat one nearly every day. But, in order to support my training, my salad needs to contain the right balance of ingredients.
FORMULA
Greens + extra raw &/or cooked non-starchy veggies + lean protein + whole food carbs + healthful fat + all natural, anti-inflammatory seasonings
GREENS
Kale
Spinach
Field greens
Romaine
EXTRA VEGGIES
Mushrooms (raw or sautéed)
Tomatoes, raw
Cucumber, raw
Red onion, raw
Bell pepper (raw or oven roasted)
Brussels sprouts, oven roasted
Zucchini, raw, sautéed or grilled
Pico de
LEAN PROTEIN
Lentils**
Beans**
Chickpeas**
WHOLE FOOD CARBS
**Note: a larger portion of pulses (which include beans, lentils, peas, and chickpeas) can serve double duty as both protein and carbs in a salad
Sweet potato
Quinoa
Fresh fruit
HEALTHY FAT
Avocado
Extra virgin olive oil
Tree nuts and seeds
Tahini
Dairy free pesto
Olives or olive tapenade
SEASONINGS
Balsamic vinegar
Dijon or stone ground mustard
Fresh herbs
Dried spices
Citrus juice and zest